• When: 07/11/15
  • QIC: Silver Bullet
  • The PAX: 4 total: Minion, Backhoe, Rest Stop & QIC.


A Little More Cowbell, Part Two

We brought out the cowbell for the few dedicated souls in the 80 degree gloom.

The THANG:

Warm up jog.  Sidestraddle hop (25).  Calf Raises (25).  Squats (25).  Arm Circles (forward 25; backward 25).  Russian Twists (25).

Jog to pick up blocks and then back to the large field.  Five stations were set up in the large field at the points of a star.  In the center was the cowbell and a small cache of stones.  The cowbell, part two, is a series of exercises at each point of the star.  The transition between each point takes you through the center, past the cowbell.  Each person has the opportunity to ring the cowbell, and everyone stops what they were doing and completes 5 burpies.  The person who rung the cowbell then puts a stone in a small container (to keep track of the total numbers).  This workout was difficult–and pushed at your own pace–so I brought a radio and played my Running mix for inspiration (actually, it was just a bunch of music with a regular and steady beat).

Station 1 — 5 pull ups

Station 2 — 10 curls with blocks

Station 3 — 15 big boy sit ups

Station 4 — 20 squats

Station 5 — 25 flutter kicks

Continue this series for 40 minutes.  In that time, the cowbell was rung 30 times, so we completed 150 burpies along the way.

Cool down: Freddie Mercury (25), Series of 6″, 45 degrees, and 90 degrees.

Return the blocks and Jailbreak back to the big field.  We were finished, except for the one last cowbell ring (thanks Backhoe): 5 more burpies.

COT — We announced that we all missed the Go Ruck challenge.  None of us seemed upset about that.

EVERYONE GET READY FOR THE BIG CONVERGENCE AT THE WOODSHED ON AUGUST 29TH.  WE PROMISE SOMETHING GRAND FOR OUR ONE-YEAR ANNIVERSARY.

Lastly, I tried my first ever Twitter post.  Go check it out.

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